Vitamins and minerals, such as biotin, vitamin E, vitamin A, iron and selenium are great for preventing hair loss, because they provide the scalp with the necessary conditions for healthy hair growth and maintenance.
Vitamins and minerals can be obtained through daily diet or through the use of supplements, however it is important to have guidance from a dermatologist regarding the type, quantity and duration of vitamin supplementation, as excess of some vitamins can cause intoxication.
If hair loss persists even after starting to use vitamins, it is important to investigate the cause with your dermatologist to adjust the most appropriate treatment. Find out the causes of hair loss and what to do.
See the following video for a vitamin recipe to combat hair loss:
Main vitamins and minerals
The main vitamins and minerals for hair loss are:
1. B complex vitamins
B complex vitamins, such as biotin, folic acid, riboflavin and vitamin B12 are essential for maintaining the health of scalp cells, thus preventing hair loss. See more about the use of biotin for hair loss.
How to use: Taking 1000 mcg of biotin per day for 3 months considerably reduces hair loss. Oral supplementation of 0.2 mg of vitamin B12 is enough to correct the vitamin deficiency in the body, contributing to the reduction of hair loss.
Vitamin B Sundown Naturals B Complex contains many B vitamins, important for treating hair loss, and it is recommended to take 1 tablet per day.
2. Vitamin D
Vitamin D is responsible for scalp health, with antioxidant and anti-inflammatory functions. In cases of hair loss associated with a deficiency of this nutrient, supplementation with vitamin D is recommended to help restore the structure of the hair strands. Find out when it is important to take a vitamin D supplement.
However, vitamin D supplementation should only be used under medical supervision, as high amounts can be toxic. The use of 1 vitamin D capsule per day is generally recommended.
How to use: Essential’s vitamin D contains 120 capsules and the manufacturer’s recommended intake is 1 capsule per day.
3. Vitamin A
Vitamin A is responsible for the development and maintenance of the structure of the skin, hair and sebaceous glands, which are responsible for producing sebum to hydrate and protect the scalp.
Vitamin A deficiency decreases thickness and can cause hair loss. However, excessive vitamin A intake can also weaken the scalp, causing hair loss. Therefore, it is essential to consult a dermatologist before starting vitamin A supplementation. Discover one of the vitamin A supplements.
4. Vitamin C
Vitamin C improves the absorption of iron, a fundamental mineral for maintaining good blood circulation and one of the main factors responsible for the formation of hair strands. Therefore, it is important to maintain adequate levels of vitamin C in the body, thus preventing hair loss.
The dosage of vitamin C supplementation to combat hair loss varies depending on whether the person has a disease or not, whether the woman is pregnant, or whether she uses any medication. Therefore, vitamin supplementation should only be assessed by a dermatologist.
The Redoxon brand supplement has 500mg of vitamin C, with the intake of 1 to 2 tablets being recommended in case of nutritional deficiencies, according to the dermatologist’s guidance.
5. Vitamin E
Vitamin E is a powerful antioxidant, protecting cells against free radicals and preventing the aging of cells responsible for maintaining the health of the scalp and hair. Therefore, vitamin E supplementation can be an alternative for treating hair loss.
The Ephynal supplement contains 400 mg of vitamin E and the recommended intake is 2 capsules per day.
6. Ferro
Iron participates in the regulation of genes responsible for scalp balance and hair growth and, therefore, adequate levels of this mineral are important to prevent hair loss.
To ensure the ideal amount of iron capable of reducing hair loss, it is recommended to make changes to your diet and use of supplements in accordance with medical recommendations, with an intake of between 18 and 65 mg of the mineral per day being normally recommended. The Neutrofer iron supplement recommendation varies in dosage between 1 (5 mL = 50 mg of Fe III) and 2 vials (10 mL = 100 mg of Fe III) per day.
7. Zinc
Zinc is an important mineral for the scalp, as other vitamins, enzymes and minerals depend on this nutrient for the hair growth and strengthening process.
Studies show that supplementing 50 mg of zinc for 3 months is enough to treat hair loss. The manufacturer of the 40 mg Vitergan supplement suggests taking 1 tablet per day to treat zinc deficiencies.
Read too: Zinc supplement: what it is for and how to take it
8. Selenium
Selenium participates in the growth and strengthening of hair strands, in addition to being an antioxidant, preventing the aging of the cells responsible for the health of the scalp. Understand better about selenium and when to supplement.
Selenium supplementation may vary according to each person’s needs, but should not exceed 400 mcg per day, as above this amount is toxic. The Sundown brand Selenium supplement has 34 mcg and the manufacturer’s recommendation is to take 1 tablet per day.
9. Omega 3 and omega 6
Omega 3 and 6 are fats that help protect the hair roots, as they improve skin and scalp hydration, preventing hair loss and helping with hair growth.
Omega 3 and 6 supplementation can be done in the form of linseed oil, fish oil, borage or evening primrose, for example, and improves blood circulation and hydration of the scalp, which directly contributes to the growth of strong and healthy hair strands.
Semblé Fort is a borage oil and vitamin supplement and is indicated to strengthen the scalp, helping hair to grow stronger, treating hair loss. It is recommended to take 1 capsule a day and the treatment time must be evaluated by your dermatologist.
